Fun Fact Friday — Why Certain Foods Can Improve Your Sleep
The sleep struggle is very real so let’s learn more and sleep better.
The Struggle With Sleep Is Real
I am well aware that as an adult I should get 7–9 hour of sleep a night. However, the reality is I rarely do. Many nights I struggle to fall asleep even though my intention to get to bed early is good. Other nights, I fall asleep fine, but then wake in the night and my mind starts thinking of writing ideas and I cannot get back to sleep. Why my mind decides to get creative at 3am is beyond frustrating at times. Can you relate?
I did some research and found that:
32% of working adults reported sleeping six or fewer hours per night in 2017–2018 up from 28.4% in 2008–2009.
Active-Duty Service Members are 34% more likely to report insufficient sleep than people with no military service.
Women have a lifetime risk of insomnia that is as much as 40% higher than that of men.
People may apply up to 250 pounds of force when grinding their teeth during sleep!
66% of people talk in their sleep.
Sea otters hold hand when they sleep so they do not drift apart. * Okay, okay this one does not apply to humans. Just making sure you are still paying attention. Plus, it’s really sweet!
How to Improve Quality Sleep
Alrighty, so as you can see, as a collective we are not doing great with sleep habits. As a Personal Development Coach, I can attest that the struggle is very real. Sleep is a very common area that people desire to improve in my coaching experience. Some ways that I encourage my clients to improve sleep include:
- A clean, uncluttered bedroom
- Reducing screen time at least two hours before bed. Instead read, meditate, walk, take a bath, journal.
- Drink warm herbal tea.
- Eat dinner at least several hours before bed.
- Keep a notebook and pen beside the bed. This way if you wake in the night and think of something you can write it down rather than worry about it.
- Eat one of the items on the list below.
Foods That Improve Sleep
- Kiwi- kiwi is high in both antioxidants providing more oxygen and serotonin which aids in a better night’s sleep.
- Banana- high in magnesium and potassium bananas relax our muscles and calm restless leg syndrome.
- Tart Cherry Juice- a great source of natural melatonin. 8 oz. of tart cherry juice a day has been known to average 85 more minutes of sleep. Cherry juice has many other wonderful health benefits.
- Chickpeas- try a handful of crunchy oven-roasted chickpeas as a snack before bed. They are loaded with vitamin B-6 which is critical for producing melatonin.
- Figs- high in potassium, magnesium, calcium, and iron make them not only a great electrolyte replacement for the day to stay hydrated and balanced, but also a sweet, delightful treat. The iron circulates the blood making good blood flow and sound sleep.
- Pistachios- high in protein and B-6 it only takes a few of these potent nuts to help get a good night sleep.
- Walnuts- contain tryptophan which is necessary for producing melatonin.
Yes, I could have named the obvious like turkey, but that seemed a bit cliché to me and not so, well… fun “factish” (I enjoy occasionally making up my own words) — if you will!
It is very important to listen to your body. If you have ongoing, or chronic, sleep issues please consider talking to your health care provider. Sleep plays a major role in our mental as well as physical well-being.
“Finding it hard to get out of bed in the morning is a real condition called dysania. It may signal a nutritional deficiency, depression, or other problems.” ~Dr. Michelle Drerup, PsyD
Conclusion
Life is meant to be enjoyed, but that is hard to do when we are groggy or irritated from lack of sleep. Take advantage of the healing properties of the foods I have mentioned as well as practicing better sleep habits. Be aware of how much as well as the quality of sleep you are getting and make it a priority in your life so that you can look and feel radiant.
Thank you so much for taking the time to read this. I plan to start a fun fact series each Friday so please comment and let me know what you are interested in learning more about and how you feel about fun facts! Wishing you all a wonderful weekend.
Sweet dreams,
Libby
I wanted to give a special shout out two two individuals this weekend. Sahil Patel I have heard so many wonderful stories about thee support coming from the Reciprocal Publication. I hope you know what an incredible impact you are making and how grateful we are for the work you are doing on Medium. And Carmellita, I just want to thank you again for your articles. They are not only helpful and to the point, but they have so much charisma. It is truly inspiring and refreshing.